Forum Posts

Denise Smith
Jan 27, 2022
In Lifestyle
Should you drink water before bedtime? That’s a great question. Check out the following link in order to learn about drinking water before rest. https://www.healthline.com/health/drinking-water-before-bed
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Denise Smith
Jan 27, 2022
In Lifestyle
Relax your mind before bedtime. In the pursuit of the perfect sleep. https://www.everydayhealth.com/sleep/how-put-racing-mind-bed-sleep-now/
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Denise Smith
Jan 27, 2022
In Lifestyle
Cold season is upon us. Check this website to get the real story. https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
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Denise Smith
Jan 09, 2022
In Lifestyle
Sauna's are known to have remarkable effects on one's health. In fact, many studies support that regular sauna use can improve longevity and offer the same effects as aerobic exercise (aside from the weight loss benefits that exercise provides). Sauna use for women is particularly interesting as I was never aware that there was a distinctions between benefits for male and females. See the following article highlighting the benefits of sauna use for women specifically - https://www.thekewlshop.com/blogs/news/sauna-benefits-for-women
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Denise Smith
Jan 09, 2022
In Supplements
Finding the proper supplements can be challenging especially considering the vast selection on supplement markets. As a female, I have yearned to understand what supplements I need based on my body and it's distinct needs. See this article to understand women's supplementation and how it differs from the general supplementation that many follow - https://www.healthline.com/nutrition/vitamins-for-women
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Denise Smith
Jan 09, 2022
In Suggestions
Just wanted to thank other users for such insightful posts. I have been able to adopt better habits that are allowing me to live a healthier and more balanced lifestyle.
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Denise Smith
Jan 02, 2022
In Lifestyle
Guided meditation to practice mindfulness and bring your mind at peace after a chaotic day. I would highly recommend following the attached video and incorporate 10 minutes of meditation in your daily routine to control the mind and body. https://www.youtube.com/watch?v=JOJT3dd7cRI
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Denise Smith
Jan 02, 2022
In Nutrition
The Journal of Nutrition published a really interesting article in 2019 considering meal frequency in relation to BMI. See the following article to learn more and gain a science-based and evidence-filled understanding of the idea at hand - https://academic.oup.com/jn/article/147/9/1722/4743530
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Denise Smith
Jan 02, 2022
In Recipes
This is an all-time favorite breakfast and/or lunch recipe. There is also a crust-less version that can be found on the bottom of the page linked below. Here are the ingredients needed for this recipe: ▢ Refrigerated pie crust (or you can be made from scratch if you prefer) ▢ Large eggs (x6) ▢ Milk or cream ▢ Salt ▢ Black pepper ▢ Ham ▢ Shredded cheese (this is optional - being lactose-free I don't include this) ▢ Green onions Full recipe (ingredient measurements and instructions): https://www.spendwithpennies.com/easy-quiche-recipe/ **The first time making this, I did not include all ingredients as I did not have them readily available. This was a mistake as I found the quiche lacked filling. It is really critical to have all this ingredients. I would suggest that you substitute ingredients as you see fit or as needed but do not take one out entirely. Enjoy!
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Denise Smith
Jan 02, 2022
In Exercise Routines
I challenge you to give this a try! You can certainly modify the challenge to suit you and your fitness level - https://www.youtube.com/watch?v=41N6bKO-NVI The least I can say is that my biceps and back are crying after doing this yesterday. This could also be a great warmup on back and bicep day. Hope you enjoy and feel free to comment when you give this a try :)
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Denise Smith
Jan 02, 2022
In Cook Books
An interesting collection of cookbooks presented by the Business Insider. The Korean Vegan Cookbook is one that I recently purchased and have yet to try. When skimming the book, there appears to be so many delicious recipes and delights. Aside from this cookbook, you can also find other top-rated cookbooks from 2021. https://www.businessinsider.com/guides/gifts/the-best-cookbooks#for-the-no-fuss-foodie-5
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Denise Smith
Jan 01, 2022
In Supplements
Supplementing according to the body's needs is critical. Essentially, the point of supplementation is to compensate for the gaps in one's diet and to provide the body with nutrients that are essential for bodily functions. When trying to determine what supplements to incorporate into my daily supplement routine, I came across this reliable site (WebMD) that addresses one's needs for supplements according to their age. I have attached a link to direct those who are interested to the site directly. https://www.webmd.com/diet/features/what-vitamin-should-i-take#1
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Denise Smith
Jul 29, 2020
In Motivation
We have all heard this famous saying before - no pain, no gain. Women are strong, women are powerful and capable of everything they put their minds towards. Check out this video for some motivation - https://www.youtube.com/watch?v=TuG00P9dna0
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Denise Smith
Sep 24, 2019
In Nutrition
Our body demands some nutrients in greater amounts than others. Some of the nutrients that the body demands in higher amounts include carbs, fats and protein. Though the body demands micro-nutrients in small amounts (hence the reason the are micro-nutreints), we still need to make sure we fulfill our daily requirements of all nutrients. Some examples of micro-nutrients include iron, magnesium and more! Below I have attached an article that lists the top 20 foods that are high in magnesium, and that you should consider adding into your diet! https://www.nutritionadvance.com/foods-high-in-magnesium/
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Denise Smith
Sep 23, 2019
In Nutrition
Many of you may be familiar with reverse dieting and for those of you who are not familiar, this diet is essentially a calorie-restricting protocol to put your body in a fat-loss phase. More times then not, we highlight the pros of a diet and overlook its cons. Below I have attached a great article that will appeal to anyone who is considering this diet or for those who want to learn more. This article sums up the advantages and disadvantages of reverse dieting. Weight-loss can be great and their are so many ways to achieve your dream body, but be smart about the choices you make. https://www.evlnutrition.com/blogs/news/reverse-dieting-pros-and-cons
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Denise Smith
Sep 03, 2019
In Recipes
A balanced meal is necessary after a hard workout. A balanced meal, meaning your plate consists of fats, carbs and protein. From my recipe below, you will obtain fats from the egg yolk and avocado, you will get your carbs from the Ezeikel bread, and you will get your protein from the eggs. See below for the ingredients/instructions. Ingredients: 1. 1/2 bell pepper, chopped 2. Herbs of your choice, chopped 3. 2 large eggs 4. 1.5 tsp curry powder 5. 1 ripe avocado 6. 1 tbsp avocado oil 7. 2 slices of Ezekiel bread or any other kind of sprouted bread of your choice Instructions: For the eggs: 1. Pepare the add-ons to the eggs - finely chop herbs of your choice and chop 1/2 bell pepper into approx. 1cmx1cm pieces. 2. In a frying pan, heat up 1tbsp avocado oil. 3. Once heated, add the chopped herbs and bell pepper. 4. As the chopped herbs and pepper are frying, whisk 2 large eggs together with a sprinkle of curry powder. Add this mixture to the partially fried herbs & pepper. 5. Continuously move the eggs, peppers and herbs to make a scramble. Cook until desired. Sides: Aside from the protein, we want a good source of fat and carbs. Your definitely going to need to replenish your glycogen stores after hitting a hard training session. Therefore, peel and thinly slice 1 avocado. Finally, neatly lay the slices over 2 slices of Ezekiel bread (or other bread of your choice). Enjoy!
Energy reviving post-workout power plate content media
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Denise Smith
Sep 03, 2019
In Cook Books
Another one of my all time faves. Keto in 28 is a great book for those who are doing the keto diet, or for those who are considering it. This cookbook will give a great overview as to what you should be eating and the foods you should avoid. This cookbook is affordable ($8.50 for a paperback copy if purchased off of Amazon), and very versatile. Though this book is geared towards those who are doing keto, there are also some other kids-friendly options that can be made using alternative ingredients to lower the fat content of a recipe. 10/10, would definitely recommend :) https://www.amazon.com/Keto-28-Ultimate-Low-Carb-Weight-Loss/dp/1942411294/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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Denise Smith
Aug 14, 2019
In Nutrition
Hey there, I just wanted to share an informative article that I just recently came across: https://www.foundmyfitness.com/topics/time-restricted-eating This article evaluates the health benefits of time-restricted eating (TRE). I think that this is a great read for anyone who wants to know more in regards to how TRE correlates with metabolic health, maintaining muscle mass, athletic performance, longevity etc.
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Denise Smith
Aug 08, 2019
In Cook Books
'Deliciously Ella' is an amazing vegan-friendly cookbook. I purchased this cookbook a couple years ago and I am very pleased with Ella's recipes. Her recipe book consists of a variety of recipes that my kids also really enjoy. I would certainly recommend this cookbook to anyone who lives a healthy lifestyle.  https://www.chapters.indigo.ca/en-ca/books/deliciously-ella-mon-carnet-de/9782501134019-item.html?link-usage=Header%3A%20English
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